What is the best Indian diet plan for muscle building?
Following meals are about as universally bodybuilder-friendly as they come. These foods can help your muscles grow.Take this below listed all 8 meals per day.Meal:150m oats, 3 banana, 4 eggs, 2 whole eggmeal 2sprouts 50gm 2 banana 1 glass milk with peanut butter 2 spoonmeal 3Breakfast 2 potatomeal 4chappati daal sabji / 250gm chicken 120gm salad / 100gm paneermeal 530gm oats 2 brown breed sandwich/ lassi/ taak/omega 2meal 630gm oats 2 banana 3 eggsmeal 7chappati daad sabji / 200gm chicken / 100gm paneer with 100gm saladmeal 81glass milk and FrootTIPS -Do not eat a too much at a timeEat after every two & three hours in small portionDrink five litres of water everydayDrink a lot water everydaySleep 8 hrs every nightStretch 5 minutes before exerciseTake multi vitamin'sMuscle can only get stronger and bigger by stimulating it through hard exercise, helping it to recover with high-performance nutrition and giving it rest.
Best muscle builder supplement for pre workout?
I have a GNC card and have lost some weight doing intense cardio with hydroxycut combined , but I still have a beer gut maybe 15 or 20 pounds overweight. But I wanna start building muscle now, also I heard that 20 pounds of fat can turn into muscle , I stopped the hydroxycut. I will still do some cardio , but im gonna git weights for 40 mins a day with abs too. I am looking for a best pre workout supplement ,that can make me have more muscles , precisely abs and a little bit of arms too , so I see creatine , glutamine and many other pre workout supplements , So whats good , also I dont want whey protein.
What are the best post-workout meals for building muscle?
Before answering to that let me tell you what kind of nutrients you need after work out and then I will tell you the best source to get itTop 3 nutrients needed after workoutSo first nutrient is protein. The reason we need protein is to repair the muscles which are broken down during the workout. Taking protein increases muscle size and muscle qualitySecond nutrition is carbohydrates. Since this is post workout I will tell you to consume simple carbs along with complex carbs since during workout your glycogen levels i.e. stored carbs will be depleted and you will need instant energy. Also simple carbs help protein absorption faster.Third nutrition is potassium and sodium. These nutrients are lost due to sweating and eating it will help in muscle recoverySo I will now tell you 2 ideas for post workout meal which contains all these nutrients1. Protein shake with Banana -Recipe - Blend 1 cup nonfat milk, 1 scoop of whey protein powder, half of a banana and 1/4 cup of dry oatmeal.Nutrition - Milk and whey will give you protein. Banana will give you simple carbs and potassium. Oatmeal will give you complex carbs i.e. energy for a longer time. Milk will also provide you sodium.2. Egg white omelette with multi-grain breadRecipe - Heat 1 tsp oil in a pan and add capsicum, onion and mushroom and saute for 3 min. Take 4 egg whites in a bowl and add salt and pepper and whisk it. Now add the egg white in the pan and cook for 2 min. Eat this omelette with 1 multigrain bread and have 1 small banana with itNutrition - Egg whites will give you protein. Banana will give you simple carbs and potassium. Multi-grain bread will give you complex carbs i.e. energy for a longer time. Vegetables will give you vitamins and minerals. Salt will fill your sodium needs.
How much protein to build muscle quickly?
Although protein supplements are not an absolute requirement for gaining muscle, I have yet to meet any person able to get 400 grams of protein per day from cooking food. If your protein intake is greater than 200 grams per day I will suggest a protein powder - it will make your life a lot easier. In addition, dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food. Don't get me wrong, though. Protein powders are still supplements in my book. Supplement means an addition to the diet. I emphasize this because the focus of any diet should be food. Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot. Most of your dietary protein should come from meat, fish, poultry and eggs. However getting all your protein from whole food is not always practical or convenient, especially if you have to eat 6 or more times a day to get your required intake. I will stress to you, for optimal muscle gains, you should limit yourself to a maximum of three shakes per day or 40 % of your meals. To some this might even sound like it's going 'overboard' and I would not disagree. The bottom line is that both food and supplements are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you're not a big fan of cooking. And I assume that over 95% of you reading this do not have a personal maid at home cooking all your meals while you sit around waiting for your next meal. Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program. This protein finding just doing great help for me : http://jasonstathamworkoutx.org/protein
Help for picky eater trying to gain muscle mass?
A good bodybuilding diet needs to follow 3 rules: 1.It should favor smaller and frequent feedings throughout the day instead of smaller ones. 2.Every meal should have carbohydrates, protein and fat in the correct ratios: 40% carbs, 40% protein, 20 % good fats. 3.The calories should be cycled to prevent the metabolism from getting used to a certain caloric level. Sample Bodybuilding Diet For Men Meal 1 (7 AM) 1 cup of dry oats mixed with water 1 cup of egg beaters Meal 2 (9 AM) Meal replacement packet like Prolab's Lean Mass Complex (which has a 40/40/20 nutrient ratio) mixed with water or a protein powder (with around 40 grams of protein) mixed with 40 grams of carbs from cream of rice, grits, or oatmeal. 1 Tablespoon of Flaxseed Oil (Spectrum brand is best) Meal 3 (12 Noon) 1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal 2 cups of green beans, broccoli or any other desired vegetable 6-8 ounces of chicken, turkey, or lean fish Meal 4 (3 PM) Same as Meal 2 Meal 5 (6 PM) 1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal 2 cups of green beans, broccoli or any other desired vegetable 6-8 ounces of chicken, turkey, or lean fish Meal 6 (8 PM) Same as Meal 2 Recommended Basic Bodybuilding Supplements For Men (Essential to take) Definitely make sure that you cover at least the basics of supplementation which are a Multiple Vitamin and Mineral formula, 3 grams of Vitamin C split in 3 equal servings throughout the day, 200mcg of Chromium Picolinate, and essential fatty acids coming from either fish oils, flaxseed oil or extra virgin olive oil. Also, for convenience purposes a good meal replacement or protein powder is a great way to add valuable calories and nutrients to your diet.
How can a 15 year old build muscle fast?
Well to build muscle you're going to have to eat a lot, meaning 3000+ calories a day(from healthy food not junk food). You'll need to take a multivitamin, maybe get a weight gainer or protein powder, and if you want to build muscle fast get creatine monohydrate. You will start off do a full body workout 3 times a week. Make sure you're getting at least 8 hours of sleep a night.(p.s.) DB means dumbell The workout: Body Squat- 3 sets of 15 Lunges(with 10kg db)- 3 sets of 12 Calve Raises(with 10 kg db)-2 sets of 30 DB Press on Swiss Ball(with 10 kg db)-2 or 3 sets of 10 DB Bicep Curl(whatever weight you can lift)- 3 sets of 8 DB Shoulder Press(whatever weight you can lift)- 2 sets of 12 DB Bent-Over Row( with 10kg db)- 4 sets of 10 DB Wrist Curl-(whatever weight you can lift)-2 sets of 15 This workout will be hard but you will see muscle gains quickly. Eventaully you're body will adapt to the weight probably in about 1 month you can add more reps to the workout for 1-2 to extend you're bodies adaption process, so sooner or later you are going to have to buy more weights or get a gym membership. Hopes this helps, if you have any futher ?'s e-mail. Good Luck!!